Essential Guide to the Bakasana Crow Pose: Yoga's Balancing Act Explained
We're excited to announce that our platform will be featuring a 'Pose of the Month' challenge every month, starting with the Crow Pose (Bakasana) for April. Here's a comprehensive guide on how to master this arm balance.
Steps to Master Bakasana
- Begin in a squatting or Garland Pose (Malasana) with feet close together or heels lifted, knees apart.
- Place your hands shoulder-width apart on the mat with fingers spread wide, wrists aligned, and palms pressing down evenly.
- Lift your hips high and bend your elbows slightly, like in a low push-up (Chaturanga arms).
- Bring your knees onto your upper arms as high up as possible (close to armpits if comfortable).
- Engage your core and inner thighs, drawing everything inward and upward.
- Shift your weight forward gradually—lean into your hands slowly rather than jumping.
- Lift one foot off the ground, then the other, balancing fully on your hands.
- Keep your gaze forward about 6 inches ahead to aid balance.
- Breathe steadily and hold the pose as long as comfortable before releasing safely.
For a smoother learning experience, consider using a folded blanket in front to cushion potential falls, practicing near a wall for support, or trying placing a yoga block under your feet for easier hip lifting. Focus strongly on core engagement and forward gaze for balance.
Once stable, straightening your arms can help progress toward Crane Pose or transition into other arm balances. Visual tutorials are available to break down alignment, form, and mental focus which are crucial for mastering this arm balance safely and effectively.
Benefits of Bakasana
Bakasana primarily targets the arms, wrists, and shoulders, toning and strengthening them effectively. Utilising props like yoga blocks or cushions can help in balancing and building confidence during Bakasana.
Practicing plank variations, chaturanga dandasana, and arm exercises can help build upper body strength for Bakasana. Completing the Online 200Hr Foundation Yoga Teacher Training on our platform can certify you as a fully certified yoga teacher on the platform.
Contest and Rewards
Sharing a post of doing the pose of the month on IG can enter you to win a full Online 200hr Foundation Yoga Teacher Training. To enter the contest, users need to share a post in their IG feed and tag the platform, and share it to their stories and tag the platform again.
Additional Information
Bakasana stimulates digestion and detoxifies the body. It's a yoga asana that challenges physical strength, balance, and mental focus. Dedicating a few minutes each day to practice Bakasana can gradually build strength and confidence. However, individuals with wrist, arm, or shoulder injuries, pregnant women, and individuals with high blood pressure should avoid attempting Bakasana.
Each month, a detailed blog post and a 20-minute video will be provided about the pose of the month. Mastering Bakasana requires intense focus, training the mind to concentrate on the present moment, thereby improving mental clarity and focus. Joining a 20-minute yoga class can help in working towards Bakasana Pose. Engaging the core is essential to maintain balance in Bakasana, thereby toning the abdominal muscles and enhancing core strength.
[1] Visual Tutorial 1 [2] Visual Tutorial 2 [3] Detailed Blog Post 1 [4] Detailed Blog Post 2
